(Keto, Low-Carb, Gluten-Free & Grain-Free)
Jump to RecipeI’m sure everyone knows by now that it is recommended that we each eat at least two servings of fish each week for the health benefits it provides. And, although wild-caught Alaskan Salmon is often touted as the healthiest option when choosing fish, it is not the only option. They say “variety is the spice of life” and “there are plenty of other fish in the sea”. And this wild-caught fish recipe is sure to make any of those options a tasty dinner for even the most reluctant fish eaters.
Types of White Fish
Generally, all fish are good sources of protein that contain amino acids used to repair damaged cells and build new cells. Ocean fish, specifically, are also high in selenium and vitamin D. Selenium helps power the brain, while vitamin D is helpful in boosting immunity.
Following are a few specific healthy fish options that work well with this recipe and their additional health benefits.
1. Cod
Wild-Caught Icelandic Cod is a mild tasting, flaky white fish. Although this fish is virtually fat-free, a large percentage of its fat content is in the form of omega-3 fatty acids. It is also a great source of vitamin B-12, which is essential for the normal development of red blood cells and hemoglobin and keeps your nerves healthy.
2. Haddock
Wild-Caught Haddock is another mild tasting, flaky white fish that resembles tilapia. However, most tilapia available on the market is farmed and, therefore, not nearly as healthy (see below). Farmed tilapia is often recommended to be avoided for this reason. If you can find it, wild-caught haddock is a healthier option, bearing similar nutrients. Both fish types are particularly good sources of phosphorous and potassium.
3. Halibut
Wild-Caught Pacific Halibut is a snow white fish that has a delicately sweet flavor. It is often a favorite fish. It is unfortunate that this fish is being overfished. In fact, Atlantic halibut are no longer being harvested by fisheries, as the stock is not “expected” to rebuild until 2056! In addition, Atlantic halibut is considered unsafe for consumption due to high levels of mercury contamination.
That being said, Pacific halibut is very healthy, when eaten in moderation. For one, it is very high in omega-3 fatty acids, which are necessary for proper brain function.
4. Mahi-Mahi
Wild-Caught Mahi-Mahi is a deep-sea, mercury safe fish found in many tropical waters around the world. Its claim to fame is its high vitamin B3 and B6 content. Vitamin B3 supports healthy heart and brain functions, while Vitamin B6 supports healthy nerve and liver functions.
5. Pollock
Wild-Caught Pollock is another mercury safe fish to eat. Pollock may be the most common fish eaten, in the form of prepackaged and processed breaded fish sticks and Filet-O-Fish sandwiches. Although eating any fish in this manner is unhealthy for a myriad of reasons, Pollock is actually a healthy fish option, when eaten fresh and unprocessed.
I was surprised to learn that virtually all Pollock, whether Atlantic or Alaskan, is wild-caught and never farmed. Their names are often used interchangeable. However, Atlantic Pollock has been shown to be more nutrient dense than Alaskan Pollock, as well as more sustainably caught. Like haddock, Pollock fish is high in phosphorus, as well as many nutrients that act as antioxidants in the body.
6. Red Snapper
Wild-Caught Caribbean Red Snapper is a delicate fish with a sweetly mild flavor. According to FishWatch.com,
“U.S. wild-caught red snapper is a smart seafood choice because it is sustainably managed under rebuilding plans that allow limited harvest by U.S. fishermen.”
It is a good source of vitamin A, which supports a healthy immune system and can reduce your risk of acne. Vitamin A is also vital for health of bones, skin and eyes.
7. Rockfish
Wild-Caught Pacific Rockfish is an interesting kind of fish. In fact, it isn’t just one type of fish, but rather a generic term used to describe nearly 60 different species of fish. Rockfish is a name given to any fish that hides under and around rocks that are found on both the East and West Coast of the U.S. For example, Pacific Ocean perch, chilipepper, cowcod, grouper and treefish are all allowed to be called “rockfish.”
While eating farmed rockfish could lead to mercury and/or fish poisoning, wild-caught rockfish, especially from the Pacific Ocean, can be a very healthy option. In fact, it has been the most available and cost-effective wild-caught fish for our family to eat for some time. I often serve it to my family (in this specific recipe, nonetheless), without any ill-effects. Like cod and haddock, rockfish is high in Vitamin B12 and phosphorus.
Fresh Farmed vs. Wild-Caught
As I’m sure you noticed, all of the fish options I listed above are “wild-caught.” I think it is important to distinguish the difference between fresh farmed and wild-caught fish of any kind, as the health of the fish, and the person who eats it, depends on it.
Aquaculture is the industry name for fish farming. I have heard the term “fish feedlots” given to these fish farms. It is a fast growing industry that provides approximately half of the fish eaten today in an effort to feed an increasing number of people around the globe.
Modern Aquaculture
The problem with aquaculture is that it compromises the health of the fish, thereby making them less healthy for those eating them. For example, wild fish get their famed omega-3 fatty acid content from eating aquatic plants or other fish that eat aquatic plants.
Farmed fish, on the other hand, are often given fish feed containing corn, soy meal and ground-up wild fish containing little or no omega-3 fatty acids, changing the fat content of the fish to be higher in omega-6 fatty acids. This unnatural diet causes the fish to become unhealthy and more prone to disease, requiring antibiotics. Chemicals are often dumped into the fish pens, causing toxic damage to the local ecosystems. To make matters worse, their waste is so concentrated that it creates a “dead-zone” in the fish pen.
Hope For Healthy Fish
The modern practice of farming fish is so sad, if not disgusting. Our ancestors knew that catching fish for food was a gift and was viewed as a sacred practice. Although much more fish could have been harvested, only the fish that was needed was harvested in a ceremonial way, so as not to interfere with the fish population in the future.
Today, fish are not allowed to be fish. We are constantly at risk of overfishing various populations. Much of the fish has been polluted with toxic waste. It has become tricky to know what is healthy and what is not. I take comfort in knowing that some folks are catching on to this issue, as can be seen in the fishing for red snapper.
It is my opinion that it will always be healthier to eat fish that have lived a normal life, eaten what nature intended and were not fed corn, soy and antibiotics. For this reason, I will always purchase wild-caught fish and support sustainable fishing operations or not eat fish at all.
What’s In Broiled Parmesan White Fish?
All of that being said, I do try to feed seafood of some sort to my family one to two times a week. This is one of our favorite recipes, since it is so versatile and fast. My recipe includes the following 10 ingredients:
- Wild-Caught White Fish (such as Cod, Haddock, Halibut, Mahi-mahi, Pollock, Red Snapper, or Rockfish)
- Almond Flour
- Grated Parmigiano Reggiano Cheese
- Grass-fed Butter
- Avocado Mayonnaise
- Lemon Juice
- Celery Salt
- Dried Basil
- Garlic Powder
- Onion Powder
I have used wild-caught Cod, Halibut (pictured) or Rockfish most often in this dish, since other forms of wild-caught fish are tough to find in my area. And, although the ingredients list might look a little long, it only takes about 5 minutes to mix all of them into a bowl, except the fish, of course!
How Do You Make It?
To make it, the fish must first be broiled on a lined baking sheet or baking dish for 3 minutes on each side. This is the only time I recommend using aluminum foil. I generally use parchment paper for cooking, but this is unsafe to use under an open broiling flame, for obvious reasons.
Once the fish has been broiled, it must be removed from the broiler briefly and the mixture previously made must be spread evenly on each fillet. Then, return the fish the broiler for 2 to 3 more minutes. Be sure to watch it closely, as it is easy to burn. Take the fish out of the broiler when the topping is bubbly and just beginning to lightly brown. The whole process usually takes only 10 to 15 minutes.
Meanwhile, you can prepare your side dish. I generally serve steamed vegetables of some sort with this fish. All in all, dinner can be on the table in 30 minutes or less. That’s my kind of dinner!
This dish is definitely on our list of family favorites. I hope you love it as much as we do and it makes its way onto your list of family favorites, too!
Broiled Parmesan White Fish (Keto, Low-Carb, Gluten-Free & Grain-Free)
Equipment
- Baking Sheet
- Aluminum Foil
- Mixing bowl
- Mixing Spoon
- Measuring Cups
- Measuring Spoons
Ingredients
- 1½ Pounds Wild-Caught White Fish (such as Cod, Haddock, Halibut, Mahi-mahi, Pollock, Red Snapper, or Rockfish)
- ½ Cup Almond Flour
- ½ Cup Grated Parmigiano Reggiano Cheese
- ¼ Cup Grass-fed Butter, softened
- 3 Tbsp Avocado Mayonnaise
- 1 Tbsp Lemon Juice
- ½ Tsp Celery Salt
- ½ Tsp Dried Basil
- ½ Tsp Garlic Powder
- ½ Tsp Onion Powder
Instructions
- In a small bowl, combine all ingredients, except the fish. Mix well; set aside.
- Preheat the broiler and line a baking sheet with foil.
- Place fish on lined baking sheet and broil for 3 minutes on each side.
- Remove the baking sheet from the broiler and spread an even amount of the Parmesan mixture on each fillet of fish.
- Return the baking sheet to the broiler and broil for another 2-3 minutes, or until the Parmesan mixture is bubbly and browned.
- Serve the fish fillets with a side of mixed vegetables and a salad.
Notes
- Calories 536.3
- Total Fat 34.3 g
- Saturated Fat 11.3 g
- Polyunsaturated Fat 1.6 g
- Monounsaturated Fat 1.6 g
- Cholesterol 121.0 mg
- Sodium 476.3 mg
- Potassium 985.5 mg
- Total Carbohydrate 3.7 g
- Dietary Fiber 1.5 g
- Sugars 0.7 g
- Protein 51.8 g
Have you tried this broiled parmesan white fish recipe? How did you like it? Please share below.
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